Grace O' Leary Nutrition

28/07/2025

25/07/2025

Blood sugar regulation

What is blood sugar regulation?

Blood sugar regulation is your body's ability to keep blood sugar levels stable - not too high, not too low - throughout the day.

Maintaining stable blood sugar is essential for

Steady energy

Clear thinking

Hormone balance

Mood stability

Fat loss and muscle gain

Preventing chronic disease.

What causes blood sugar spikes or crashes?

Refined carb meals

Poor sleep

Chrinic stress

Lack of movement

Dehydration

Skipping meals

Drop a "👊" if you're ready to balance your sugar

23/07/2025

Food for thought

When you eat something every day, your body can develop sensitivities over time especially if your gut is under stress.

The tricky part is you crave the very thing that's irritating you.

Your favourite food could be the hidden trigger.

It's not about giving it up forever - it's about understanding your body better.

Listen to it. Test, tweak and trust the process.

18/07/2025

07/07/2025

The 1g/kg is minimal. Many women benefit from more depending on activity level and goals.

Example: A 65kg woman trying to lose weight while preserving muscle might aim for 100 - 150g of protein per day.

We need protein for

1. Muscle maintenance and growth.
2. Weight management and fat loss.
3. Hormone balance and enzymes production.
4. Bone health.
5. Hair, skin and nails.
5. Immune support.
6. Blood sugar support.
7. Recovery and healing

Hit the like button if you didn't realise how important protein really is 💗

02/07/2025

Appetite control - listen to the signals💓

30/06/2025

Ladies, boosting your energy doesn't have to mean reaching for coffee or sugar.

True lasting energy comes from how you care for your body and mind throughout the day.

From nourishing meals and hydration to movement, rest and sunlight.

Small consistent habits make a big difference.

These tips are simple buy powerful tools to help you feel more vibrant, focused and in control of your energy naturally

Hit the like button if your done running on caffeine and sugar 💜

23/06/2025

Reset your mindset
Look at Monday as a fresh start, not a punishment. Reframe it as an opportunity to set the tone for the rest of the week.

Set one clear goal
Pick one priority for the day or week. Completing it will give you a sense of progress and momentum.

Start with a small win
Do a quick easy task first thing in the morning - make a healthy breakfast that will fuel you and curb cravings.

Connect with someone
Send a quick message to a friend. Social interaction improves mood and productivity.

Have a great Monday.

Hit the like button if you agree 💗

15/06/2025

1. Prep the night before.

Overnight oats

Egg muffins

Pre portion frozen fruit, spinach, protein powder in zip bags. Ready for the blender in the morning.

2. Grab and go

Pre boiled eggs

Whole fruit

Greek yoghurt

3. Batch cook the night before

Banana pancakes

Make some healthy flapjacks

Homemade granola

Time saving doesn't mean health sacrificing. With just a little planning, you can fuel your body and mind even on your busiest days. Start with one small habit this week and build from there.

Which one will you try first? Comment below 💓

11/06/2025

Many women experience symptoms that they may dismiss as stress, ageing, or hormone related changes, but these could actually be signs of a thyroid imbalance.

Common symptoms of an underactive thyroid
Fatigue, brain fog, weight gain, dry skin, depression and irregular periods

An overactive thyroid may cause anxiety, rapid heart rate, weight loss, frequent bowel movements, or missed periods.

Because these symptoms develop gradually and overlap with other health issues. Thyroid function can go unnoticed.

If you're suffering from these symptoms, make an appointment with your doctor.

Hit the like button if this helped you understand your body a bit better.

04/06/2025

First recognise that you're not alone. Most women, regardless of their health journey encounter that inner critic.

It's a voice shaped by years of messaging from media, culture and even family.

Instead track the positives.

Each evening think of one small win that happened through out the day e.g ("I drank enough water today")
This will help switch your mind from what's "wrong" to what's working.

Keep showing up for yourself even though its hard.
Small wins will lead to a big transformation.

Keep going
You're doing better than you think 💓

HIT the like button if this resonates